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Hail 2 Da Chimp

Monday 21/07/08:
Breakfast:
Crunchy nut cornflakes,
2 x boiled eggs,
fruit salad,
coffee
Lunch:
Bap w/ chicken ham & tomato
Soup
Pint of milk
Snack:
Cashews
Dinner:
2 x breadded chicken breasts & pasta and stir in sauce.
PWO:
2 x scoops of protein w/ milk
Snack:
Scone

M.T.:

Muay Thai class. Went well enough but I think I missed a hook or something, while hitting the pads, and hurt my shoulder, the one that hasn't been giving me any trouble. So I played it safe and finished up early.

Hail 2 Da Chimp

Tuesday 22/07/08:
Breakfast:
Crunchy nut cornflakes,
Scrambled eggs,
coffee
Lunch:
Wrap w/ chicken ham & tomato
banana,
Yogurt,
Pint of milk
Snack:
Cashews
Dinner:
Steak sauteed potatoes veg,
Snack
2 x scoops of protein w/ milk
Snack:
Doritoes (sp) bar of choc and raspberry & coconut turnover :pac:

Training:
Day off - went for a walk...

Hail 2 Da Chimp

Wednesday 23/07/08:
Breakfast:
Porridge,
2 x boiled eggs,
Banana,
coffee
Lunch:
Bap w/ chicken ham & tomato
Soup
Pint of milk
Snack:
Cashews
Dinner:
2 x breaded chicken breasts & potato & Veg
Snack1:
2 x scoops of protein w/ milk
Snack2:
Special K,
Muller rice.

Threadmill:

Spent 50 mins on the threadmil between 12Kph and the majority or work was 11.5Kph. Random setting of 8 but lowered it to 6, for 15 mins, then a slight incline the whole duration.
9.01Km in 50mins.
5Km in 29mins

From my watch:
HR Avg: 156
HR Max: 176
603 Kcal.
32g's.

Inzone: 6.16
Below: 2.14
Above: 45.04 (54mins in total)

Push ups:
25 x 3
Weighted crunches:
25 Lbs x 20 x 3 sets.

Hail 2 Da Chimp

Wednesday 23/07/08:
Diet was terrible - went drinkin'

Training:
Went for a light run, approx 35 minutes.

Was gearing myself up for MMA tonight but don't think I'll go as my shoulder still isn't 100%... I know I have no restraint when I get there so there's no point telling myself I'll go easy on it.

Hail 2 Da Chimp

Friday 24/07/08:
Day off - shoulder was still sore and I was hung over...

Hail 2 Da Chimp

Saturday 26/07/08:

Diet was pretty bad again...

Running:
8 Miles - Time approx 1:11
Went for a long run, time was 1:08, but I had stopped my watch for approx 3 mins as I got lost / needed water / stones in my runners after the first lap.
3.5 miles in < 30 mins.
From my watch:
HR Avg: 160
HR Max: 218

794 Kcal's.
41 grammes

In Zone: 1:11
Below: 0:19
Above: 1:06:50

Hail 2 Da Chimp

Sunday 27/07/08:
Diet was terrible, put on a few pounds.

Day off training.


Summary:
Going to try to fit in 2 MMA sessions this week and 3 running sessions, with 2 long runs.
MMA sessions depend on how well my shoulder holds up.

Hail 2 Da Chimp

Goals update:
I have started training for this road & hill race.
10 miles, approx 1070ft elevation.
I finished it in 1:17 last year and 1:23 the previous year.
I'm now 5Kg heavier than I was last year and doing less running...

27 days to go.

Hail 2 Da Chimp

Monday 28/07/08:
Breakfast:
Porridge,
2 x boiled eggs,
Banana,
coffee,
juice
Lunch:
Bap w/ chicken ham & tomato
Soup
Pint of milk
Snack:
Cashews
Dinner:
Shepherds pie & broccoli
PWO:
2 x scoops of protein w/ water
Snack2:
Special K,
Yogurt

M.T.:
Grand session, went easy enough on the punches so as to not hurt my shoulder again, didn't do any clinch. Kicks were fairly solid.
Trained outside in the local GAA pitch which was class.
2 x rounds of takedowns to finish off.

Weight:
79.37 Kg.
Last week:79.83 Kg.

Hail 2 Da Chimp

Monday 28/07/08:
Breakfast:
Porridge,
Banana,
coffee,
juice
Lunch:
Bap w/ chicken ham & tomato
Soup
Pint of milk
Snack:
Banana,
Nutrigrain bar,
Dinner:
Shepherds pie & broccoli
Snack 2:
2 x scoops of protein w/ milk

Day off:
No training due to working late...

Hail 2 Da Chimp

Wednesday 30/07/08:
Breakfast:
Crunchy nut cornflakes,
Banana,
coffee,
juice.
Lunch:
Bap w/ chicken ham & tomato
Soup
Pint of milk
Snack:
Cashews
Dinner:
Chicken Korma w rice,
PWO:
2 x scoops of protein w/ milk
Snack 2:
Special K.

B.J.J.:
Pretty technical class, lots of take downs, very good warm up at the beginning.

Hail 2 Da Chimp

Thursday 31/07/08:
Breakfast:
Special K,
Banana.
Lunch:
Bap w/ chicken ham & tomato
Soup
Pint of milk
Snack:
2 x small bananas
Nutirgrain bar,
Juice <- carbo loading for gym
Dinner:
Chicken Korma w rice,
Snack 2:
Various chocolate nuts
Hot lips crisps
Snack 3:
2 x scoops of protein w/ milk

Treadmill - Hill session:
Started off slow on a low incline, did a lot of leg locks so my knees, calfs and ankles were in bits, but after 10 mins they were grand.
Random setting on treadmill, started on 6 and incrimented it every 5 mins until I reached 10 and left it at that. After 40 mins I started reducing the incline.

Total time: <52 mins.
Distance: 9.6 Km - 6 miles.

AvgHR: 157.
MaxHR: 188.
Kcals: 614.
Grammes: 32.

InZone: 3:33
Below: 1:58
Above: 48:58

Summary:
Delighted with that, doesn't sound too hard but it was a killer session, I thought I'd only manage 5 mins with the setting of 10 but ended up doing 20 mins before starting to decrease the incline. Ran my ass off at the end for the last 2.5 Km, finishing at 15 Kph.

Hail 2 Da Chimp

Friday 1/08/08:
Food - Went out for dinner - massive steak dinner w/ starter ad desert and half a bottle of wine.
Training - Day off.

Saturday 2/08/08:
Crap load of drink, dite was sh!t also.
Training - Day off.

Sunday 3/08/08:
Had been planning to do something but didn't have any time.

Monday 4/05/06:
Food - ate some sweets, had to go to a kids party so I consoled myself with chocolate, was pretty good appart from that.

Running:
I ran the full lenght of the Warriors Run course I am currently training for. 10 miles. Took approx 1:37 minutes.

Time: 1:37:32
HR Avg: 160.
HR Max: 188.
Kcal:1014.
Grammes: 53.
InZone: 3:27.
Below: 0:00.
Above: 1:23.59.

Summary:
I walked the mountain part of this course, although it's so steep I usually walk most of it during the race itself.
I took it at a relaxed enough pace, could have shaved off a few minutes and all the drink / junk food over the weekend didn't help.
Next steps:
Need to stretch out my right calf as it is giving me a lot of bother on the up hills - constantly having to stop and stretch it out.
Need to do as many BW squats as possible to prepare for the mountain part.
Need to improve my speed - short sharp runs!

Hail 2 Da Chimp

Tuesday 05/08/08:
Breakfast:
2 x boiled eggs,
Special K,
Banana.
Lunch:
Bap w/ chicken ham & tomato
Soup
Pint of milk
Snack:
Small bananas
Nutirgrain bar,
Dinner:
Chicken Korma w rice,
PWO:
Lucozade sport,
2 X scoops of whey in water

Weights:
Stretched.
Push ups to warm up

'Bell press:
25Kg x 5
27.5Kg x 5
27.5Kg x 10
27.5Kg x 10

Chin ups (unilateral grip):
BW x 10
BW x 8
BW x 5 + 3

Starndin 1 arm Arnold press:
18Kg x 5
18Kg x 5

Treadmill:
Started off slow on a low incline, incerased the speed to 12Kph and the incline from 5 -> 8.

Total time: 30 mins.
Distance: 6 Km - 3.7 miles.

(Left my H.R. monitor on when I was doing my weights session also)
AvgHR: 141.
MaxHR: 186.
Kcals: 709.
Grammes: 39.
InZone: 19:24
Below: 13:42
Above: 44:30

Squats:
BW +20Kg x 20
BW +20Kg x 20
BW +20Kg x 20

Streched out.

Summary:
Wanted to keep the run as fast as possible and on an incline, was pretty disapointed with my results, averaging above an 8 minute mile for 3 miles. While on the treadmill my HR was all over the place, averaging at approx 175 BPM... I'm hoping this is due to the long run on Monday and having just finished my dinner and not feeling very well. Was pretty happy I could manage the squats afterwards though.

Hail 2 Da Chimp

Wednesday 06/08/08:
Breakfast:
2 x boiled eggs,
Special K,
Banana,
juice.
Lunch:
Bap w/ chicken ham & tomato
Soup
Pint of milk
Pre dinner:
Cashews
Dinner:
Chicken Korma w rice,
PWO:
2 X scoops of whey in water
Special K

B.J.J.:
Technical class. Worked my way through a fair few techniques. Didn't go hell for leather as I'm trying not to get injured again before the race - only 16 days to go! Shoulder feels a lot better, still wasn't 100% in the gym yesterday.
Finished off with 2 x 3 mins rounds on the pads.

Hail 2 Da Chimp

Thursday 07/08/08:
Breakfast:
2 x boiled eggs,
Special K,
Banana,
juice.
Lunch:
Bap w/ chicken ham & sweet corn
Soup
Pint of milk
Pre work out:
Small banana,
Nutrigrain bar.
Dinner:
Tuna w/ sweetcorn in pasta <- only really ate half a portion as I'm trying to eat tuna...
Snack 2:
2 X scoops of whey in water
Special K

Weights:
Stretched out.
Push ups to warm up.
Pull ups to warm up.

Rotator Cuff exercise:
20Lbs x 10
20Lbs x 10

'Bell press:
25Kg x 10
25Kg x 10

Inclinde 'bell press:
25Lbs x 5
30Lbs x 5
35Lbs x 5
45Lbs x 4 <- felt my shoulder getting sore so I stopped.

Chin ups (unilateral grip):
BW x 10
BW x 8

Standing 1 arm Arnold press:
35Lbs x 10
35Lbs x 10
Did some 'bell shoulder presses with light weights, shoulder seems a LOT better.

Cross trainer:
Random setting 6 x 30 mins - Distance 6Km.
5 min break
Random setting 4 x 10 mins - Distance 2.2Km
Total of >8Km ~5 miles.
Hr Avg: 158
Hr Max: 181
Kcal: 526
Grammes: 27
InZone: 4:15
Below: 1:05
Above: 41:06
Total time: 46:31

Weights:
Squat:
BW+20Kg x 20
Step ups:
BW+20Kg x 20
Squat:
BW+20Kg x 20

Weighted crunches (swiss ball):
25Lbs x 20
25Lbs x 20
25Lbs x 20

Preacher curls:
25Lbs x 10

Summary:
Wanted to avoid the treadmill as I felt like I was starting to get shin splints and I'm gearing myself up for some light hill work Friday and a long run on Saturday. Took it easy on the weights also.

Hail 2 Da Chimp

Friday 08/08/08:
Breakfast:
2 x boiled eggs,
Special K,
Banana,
juice.
Lunch:
Bap w/ chicken ham & sweet corn
Soup
Pint of milk
Snack:
Apricot bread.
Dinner:
Roast potato & chicken in mushroom sauce (half portion)
PWO:
Apricot bread (it was all I could find)
Dinner2:
BBQ burgers & sausages & veg.
1/2 a can of Bud Light.

Light hill session:
Walked up the mountain part of the course, ran down some parts of it trying to find the fastest / safest route down. Ended of jogging a good portion of it.

Summary:
Legs were wrecked from Thursdays session, could bearly walk up some parts, quads and calfs were in bits.

Hail 2 Da Chimp

Saturday 09/08/08:
Breakfast:
2 x slices of w/meal toast,
Cereal,
Banana,
PWO:
Smoothie from juice bar.
2 x Nutrigrain bars.
Lunch:
Roll w/ Chicken & Salad
Soup & Brown bread.
Snack:
Dinner:
Small portion of omelet & beans & veg
Went to pub had approx 5 pints.
Supper:
2 x slices of toast & 2 x boiled eggs.

Warriors Run course:
Did the full course again, 10 miles in 1:29:28.

Watch (battery in HR monitor went about half way through so results not accurate):
Time: 1:29:2.
HR Avg: 138 (not correct)
HR Max: 240 (not correct as I am still alive)
Kcal: 908 (NC)
Grammes: 45 (NC)
InZone: 0:39 >may be correct
Below: 0:11 > may also be correct
Above: 1:10:55.

Summary:
Disaster of a run. Woke up and could barely stand, my calves were in very bad shape, very bad DOMS (probably the first ever time I had DOMS in my calves).
No amount of stretching / deep heat helped. Got on with it, the first half of the course went grand (4-4.5 miles) but when I reached the mountain my legs were dead. had to walk up the mountain, stopping every few feet. Got a stitch on the way down which really screwed up my down hill portions. Had to stop and walk for approx 5 Min's on the way home as my legs were so tired.
Still did it 7 Min's faster than last week but was hoping for sub 1:25.

Hail 2 Da Chimp

Sunday 10/08/08:
Rest day - Food was a cheat day.

Hail 2 Da Chimp

Monday 11/08/08:
Breakfast:
2 x boiled eggs
Special K,
Banana,
Lunch:
Chicken & ham & lettuce bap
Veg soup
Pint of milk.
Snack:
Dry roasted peanuts.
Dinner:
Spaghetti Bolognese
PWO:
2 x scoops of whey, apple & banana.

B.J.J.:
Technical class. Didn't go too hard. Lot of conditioning / stretching work at the start.
Took it easy on the sparring again.

Hail 2 Da Chimp

Tuesday 12/08/08:
Breakfast:
2 x boiled eggs
Special K,
Banana,
Lunch:
Chicken (something Chinese, cant remember what it was called) & noodles
Pint of milk.
Snack:
Nutrigrain bar,
banana.
Dinner:
Spaghetti Bolognese
PWO:
2 x scoops of whey, apple & banana.
Snack 2:
Yogurt

Gym:
Stretched out.
Push ups ~30
BW pull ups x 2

'Bell press:
25 Kg x 5
25 Kg x 5
27.5 Kg x 9
27.5 Kg x 9

Pull ups:
BW x 9
BW x 9

Shoulder press:
35Lbs x 5 -> too heavy, shoulder clicking like mad.
30Lbs x 10
30Lbs x 10

Chin ups:
BW x 6
BW x 6

Treadmill:
Up hill session. random setting, increased from 6-10 by 12 mins, back down at approx 30-40 mins.
Distance: 8.2 Km.
Time: 45 minutes.
HR Avg: 156
Hr Max: 179
Kcal: 515
G: 27
InZone: 4:30
Below: 1:18
Above 40:39

3 x sets of:
Bw Squats x 20
Jumping squats x 10

Summary:
Got a bang on my knee Monday night which is starting to get pretty sore now, don't think I'll be able to run at all tonight...

Hail 2 Da Chimp

Wednesday 12/08/08:
Breakfast:
2 x boiled eggs
Special K,
Banana,
Lunch:
Bap w/ chicken ham & tomato
Pint of milk.
Snack:
Nutrigrain bar,
banana.
Dinner:
Chicken chasseur w/ rice
Snack2:
2 x scoops of whey, & banana water.
Snack 3:
Yogurt

Gym:
Stretched out.
Push ups ~10
BW pull ups x 2
Lat pull down

Incline 'Bell press (low incline):
30 lbs x 5
30 lbs x 5
35 lbs x 12 -> Increased incline to 45degree
35 lbs x 12 -> 45 deg.

Pull ups:
BW x 9
BW x 9

Shoulder press (military style press):
35Lbs x 5
30Lbs x 10
30Lbs x 10

1 arm 'bell row:
27.5 Kg x 10 <- hurting my shoulder changed to cable row.

Seated cable row:
60 Kg x 12
60 Kg x 12

'Bell press:
25 x 9
25 x 9

Weighted crunches:
25lbs x 15
25lbs x 15
25lbs x 15 > Should really have increased the weight, did nothing

Preacher curls:
25 lbs x 10
25 lbs x 10
25 lbs x 10

Summary:
hurt my shoulder again on Monday, clicking like mad now, so didn't do too much last night, knee was sore so couldn't run either. Have been trying to get into doing military type pressing again but shoulder seems to be giving me jip when I do. Might go for a run tonight if my knee is feeling better - don't think I'll do any hills as Saturday is my last dry run before race day.

sobriquet

Just thought I'd mention in case you're interested, but I'm planning on running the mountain section (and a bit of the road for warm up/down) tomorrow evening after work. Will be doing a few of the drills that T runner went through, I've found it great conditioning for the legs. If it suits and you're on for it feel free to join me.

Hope the knee holds up, training looks like it's going well.

Hail 2 Da Chimp

Hey Sobriquet, I won't be around Tonight but I am planning on running the full course on Saturday afternoon. I have done the full course every Saturday for the last 2 weeks so I'm hoping to improve my time again tomorrow.

Hail 2 Da Chimp

Wednesday 14/08/08:
Breakfast:
2 x boiled eggs
Special K,
Banana,
Coffee
Lunch:
Bap w/ chicken ham & tomato
Pint of milk.
Snack:
Nutrigrain bar.
Dinner:
Chicken chasseur w/ rice
Snack2:
2 x scoops of whey, & banana water.
Special K <- extra carbs seem to be doing the job, have put on a few pounds but I look trimmer.
Yogurt
Juice

Treadmill:
Stretched out.
9.62 Km in 47:23. Approx 6 miles.
Treadmill set to random @ 5. (Slight incline)

Hr Avg: 163
Hr Max: 196
Kcal: 570
g: 28

InZone: 2:24
Below: 1:45
Above: 43.05

Squats:
20Kg x 20 -> (20Kg + bar)
20Kg x 25

Summary:
Went well, really pushed myself for speed, averaging under 8 minute miles. Knee feels better, still have a few kinks to iron out but I should be on form this Saturday.

Hail 2 Da Chimp

Friday 15/08/08:
Food was pretty clean.
Rest day

Hail 2 Da Chimp

Saturday 16/08/08:

Food was pretty clean, didn't have too much for breakfast, could have had some more carbs before I went running.

Running:
Warriors Run course 10 miles- 1:36:33
HRAvg: 161
HRMax: 185
Kcal: 1128
G: 58
InZone: 5:30
Below: 18
Above: 1:30:45

Summary:
Terrible run, was expecting to do the course at least 10 minutes faster than I did. Weather was crap, The mountain was badly flooded, decided I was going to run the mountain anyway, so ran through the flooded areas. Walked up and down the mountain and slipped on my way down and twisted my knee again. Got very sore and ended up walking approx 1 mile. Still very sore won't be able to run again until Tues at the soonest. Bad stitch again...

sobriquet

Hail 2 Da Chimp wrote: »

Walked up and down the mountain and slipped on my way down and twisted my knee again. Got very sore and ended up walking approx 1 mile. Still very sore won't be able to run again until Tues at the soonest. Bad stitch again...

That's rough, hope it heals quickly for you. I postponed my planned run on the mtn on Fri night, far too wet. Running the glen road Sat afternoon, it was like a glacier was melting up there, some parts of the road weren't passable without getting the feet very wet. Going to try to get up tonight. In training I've gotten used to getting up and down at a good clip, but if it's wet that's out. Metchecks' 7 day forecast says Sunday will be dry, here's hoping.

Hail 2 Da Chimp

Hey sobriquet, here's hoping. I would like to get in a few light runs before Sunday but I may have to lay off the leg altogether.

Hail 2 Da Chimp

Monday 18/08/08:
Breakfast:
2 x boiled eggs
Special K,
Banana,
Lunch:
Wrap w/ chicken ham & tomato
Soup
Pint of milk.
Snack:
Nutrigrain bar,
banana.
Dinner:
Spaghetti Bolognese
Snack2:
banana
Yogurt

Gym:
Stretched out.
Push ups ~20
BW pull ups x 2

'Bell press:
27.5 x 10
27.5 x 10
27.5 x 10

Pull ups:
BW x 8
BW x 8
BW x 8

Incline 'Bell press (45 degrees):
30 lbs x 14
30 lbs x 20
30 lbs x 20

1 arm 'bell row:
30 Kg x 10
30 Kg x 10
30 Kg x 10

30 x push ups
30 x jack knives

Summary:
Light session. Some R.T. exercises thrown in there too...